Week of 9/8/2014 – Meet Week!

As always in meet prep weeks, athletes who are not lifting in the meet and just attending VBC sessions will follow slightly different programming tailored to individual needs.

Monday – Snatch/Squat

1) Snatch: 1 Rep Max, working to an opener and intended next attempts until failure.

2) Clean and Jerk: 1 Rep Max, working to an opener and the intended next attempts until failure

2) Back Squat:  80% x 5, 85% x 3, 90% x 2, 95% x 1, 100+ x 1  – rest 2 – 3 minutes between sets

Tuesday – Clean and Jerk/Overhead/Midline

1)  Front Squat: Work to a heavy single for the day

2) Snatch: 5 x 1 @ 85%

3) Clean & Jerk: 5 x 1 @ 80%

Thursday – Power/Front Squat/Pulls

1) Snatch – to opener

2)  Clean & Jerk – to opener

3) Jerk: 4 x 1 @ opener

4) 3 x 10 Good Mornings/60 second plank holds – alternate the movements for 3 rounds – rest 60 seconds

Friday – Heavy Singles/Overhead/Accessory

1) Power Snatch up to 70%

2) Power Clean & Jerk up to 70%

Saturday – VBC session with Coach Derrick Johnson